Tomorrow we turn the clocks forward and feel one hour closer to Spring! In the spirit of this change from frozen to green, why not some green muffins!!! These are great to get you through these last weeks and this recipe goes out to all of my New England friends!
These Ayurvedic muffins are light, warm, nourishing and soothing; perfect for these Almost-April days that feel stuck between Winter and Spring. They provide the six tastes of sweet, sour, salty, bitter, pungent and astringent. Eating from all six tastes helps to balance food cravings and make sure each organ is getting the nutrition it needs. In Ayurveda, carbohydrates and vegetable proteins are part of the sweet taste as they nourish the tissues even if they don’t seem “sweet” to the palate.
This recipe is tri-doshic (good for all healthy digestive systems in Vata, Pitta and Kapha), with a little extra balance for Pitta and Vata, what my fellow busy bee New Yorkers could always use a bit more of!
These are great with soup, as a snack or as a side dish to a main meal. Each muffin provides aproximately:
- 80 calories
- 4 grams protein
- 2 grams fat
- high in: calcium, iron, soluble and insoluble fiber, antioxidants like A and C in addition to trace minerals like copper, manganese and zinc.
Personally I love these with homemade chutney, but that will have to wait for another recipe. Try different beans, greens, spices, or substitute amaranth or another whole grain for the quinoa. Enjoy and share!
About the ingredients:
Cooked beans: Sweet and astringent tastes. There’s some flexibility in which bean you choose. If you know your constitution is mostly Vata or that you have trouble digesting beans, choose mung beans. If you tend to feel anxious and short tempered and can digest beans well use chickpeas. Most beans work well as long as they are cooked to tears first.
Quinoa: Sweet and astringent tastes. This grain (which is actually a seed) is grounding, dense with soluble fiber, protein and minerals and is easy to digest.
Oats: Sweet taste. Oats are soothing, hydrating, another great source of protein, fiber and nutrients
Cilantro: Sweet and astringent tastes. Cilantro is cooling and balancing, aides digestion and improves absorption of other nutrients
Cooked onion: Sweet and pungent tastes. Onions are calming, grounding and add texture and volume as they also improve digestive and reduce inflammation. With the spices they also contribute to the salty taste
Collard greens: Astringent and bitter tastes. Bitter is the most commonly deficient taste in Western diets. Skimping on healthy bitters increases the draw towards less nutritional bitters (like coffee, chocolate and alcohol). Also a great source of vitamins and fiber.
Currants: Sweet and sour tastes. Currants offer more iron and calcium than raisins, adding them to the recipe also provides a sweetness and texture that complements the grains and beans.
Ingredients: (yields 12 – 16 muffins)
- 1 1/2 cups cooked beans of choice
- 1 cup uncooked old fashioned rolled oats
- 1/4 cup uncooked quinoa
- 1 large bunch cilantro (yes the whole thing you bought, not just a handful)
- 1 large vadalia onion
- 2 tablespoons currants
- spices: black/sea salt, turmeric, cumin and other spices to taste. For something really Indian, find some “pickling masala” and add pinch of this in place of salt
1) Preheat oven to 350 degrees. Place oats and quinoa in a large mixing bowl and add 1/2 cup freshly boiled water. Fold in the currants, finely chopped raw onions, collard greens and spices. Set aside to sit at least 10 minutes or until water mostly absorbs.
2) Place beans and cilantro in your blender, pulse until it looks like dip not baby food.
3) Mix beans/cilantro/onion into the bowl with the oats/quinoa and fold until mixed well.
4) Add this mixture to sprayed muffin cups, bake at 350 until brown and firm to the touch (about 45 minutes)